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Yoga Has No Age Limits

by Beth

Lily by Piet Mondrian

I am a firm believer that yoga is for everybody and every body at any age. As we become elderly, the time will come when a decision needs to be made to age at home or in an alternative living community. But either way we can all continue to take advantage of the benefits of yoga!

You may remember my post Never Too Late: Yoga for the Fourth Age about Norma, a woman in her eighties who has been coming to twice weekly yoga classes for the past two years. At that time she was one of my oldest students, and in spite of several health issues she still continues to maintain her positive attitude toward life. Norma lives in a supportive, independent living community for older adults. Recently I encountered another like-minded soul in a very different living situation.

I teach a chair yoga class at a local nursing and rehab center whose mission is to meet the needs of individuals who require short-term rehabilitative care or long-term skilled nursing care. Most of the participants are confined to wheelchairs and have limited physical movement. Many are stroke victims, hearing impaired, or are dealing with a variety of other difficult physical and mental health conditions. For those who can move a lot or a little, I encourage them to do the best they can. For those who cannot move even a little, I encourage them to visualize the movements in their mind’s eye and “see” themselves moving even if the body is not able to cooperate. The main focus of the class is to provide simple movements to keep the participants physically active because they sit for prolonged periods of time. I also offer them calming pranayama practices to help them deal with stress.

Recently, I welcomed a new student to the class, who I’ll call Lily. Lily arrived with her daughter who pushed her wheelchair into the circle. I put her age at late eighties. The first thing she did was to attempt to kick the wheelchair footrests out of the way so she could move her legs. She smiled and thanked me when I went to help. She clearly intended to participate fully. And participate fully she did! Her bright eyes followed along as I demonstrated the poses. She moved her arms and legs surprisingly well in the Seated Staff Pose (Dandasana) Flow and did her Ahhh Breathing with gusto.

At the end of the class, her daughter, who had also participated, told me how much she and her mother enjoyed the class and that both of them would be coming back. As I packed up my things to leave, the center’s recreation director came out of her office to tell me that my new student was 102 years old! And, yes, she and her daughter have come back to class. Here are the two practices that Lily enjoyed:

Seated Staff Pose (Dandasana)Flow

Benefits: Energizing full body stretch.

1. Begin in Seated Mountain pose, with your feet on the floor and your arms resting by your sides.
2. Inhale and raise your left leg up parallel to the floor.
3. Exhale and bend your knee and lower your left foot to the floor.
4. Inhale and raise your right leg up parallel to the floor.
5. Exhale and bend your knee and lower your right foot to the floor.
6. Inhale and raise both legs up parallel to the floor.
7. Exhale and bend your knees and lower both feet to the floor.
8. Inhale and raise your left arm forward and up overhead.
9. Exhale and lower your left arm.
10. Inhale and raise your right arm forward and up overhead.
11. Exhale and lower your right arm.
12. Inhale both arms forward and overhead.
13. Exhale and lower both arms to your sides.
14. Inhale and raise both legs and both arms. Flex your feet.
15. Exhale and hold the pose for 1 to 3 breaths.
16. Exhale and lower your arms and legs.
17. Repeat steps 6 through 8 two more times.
18. Rest

Ahhh Breathing

Benefits: Cooling, Calming, Releases Tension. Joseph and Lilian LePage use this breath practice as part of their Healthy Heart Program in Southern Brazil.

1. Begin in Seated Mountain pose with your feet on the floor and your arms resting by your sides.
2. Inhale as you raise both shoulders up toward the ears.
3. Exhale with a soft "ahhh" sound as you lower your shoulders.
4. Repeat three times or more as long as you are comfortable.
5. Rest.

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Never Too Late Yoga for the Fourth Age

by Beth

The Fourth Age, according to Stephen F. Barnes, Ph.D. of San Diego State University’s Interwork Institute, is a relatively new term coined to reflect the extension of life over the past few decades and generally refers to individuals age 80 and above. Norma Bursack, age 88, is a Fourth Age Yogi.

There are three descriptive principles that relate to the Fourth Age and Norma’s experience is an excellent illustration of all three. Her experience can serve as a guiding light for those of us who have yet to travel that stage of life.  

Principle One: Biological and functional decline becomes more apparent, although research points out important individual differences in both the timing and pattern of decline. 

Norma uses the yoga tool of svadhyaya (self-awareness—see The Power of Svadhyaya (Self Study), Part 1) along with a well-developed sense of humor to deal with this principle. She is a two-time cancer survivor (colon cancer in 1994 and cervical cancer at age 85). It was self-awareness of something “not right” that sent her first to one doctor and then to another when the first doctor’s diagnosis didn’t fit what she felt and knew to be true about her body (anamayakosha). Now self-awareness helps her adjust her lifestyle practices post surgery. Since her bout with colon cancer, she has a long list of foods that her digestive system does not tolerate, and she finds it easier to eat five small meals or snacks a day. In addition, she wears a hearing aid and often needs compression socks for swollen ankles due to water retention. However, the socks are worn with the toes cut out to show off her pedicure. 

Another yoga tool that is helpful with this principle is santosha. Santosha is defined as contentment (see Yoga Philosophy: Contentment). When we practice santosha we learn to accept ourselves as we are. This is especially important to practice as our bodies change with age. Norma’s practice of santosha is clear in the following poem that popped into her head at 3:00 a.m. one morning at age 80.  

What Do You Expect, I’m 80
By Norma J. Bursack

I once had a waist and perky boobs
And hips that didn’t resemble tubes
A neck that turned painlessly left or right
To allow for safe oncoming traffic sight
Everything seems to be headed south
Wonder what became of my mouth
I’m a couple of inches closer to the ground
But grateful and happy to still be around  

Principle Two: The need arises for social and cultural support in order maintain high levels of functioning. 

Norma currently lives in a supportive, independent living community for older adults. The recreation department addresses the need for social and cultural support by planning a wide variety of activities to foster social interaction and community building. These activities include exercise classes, yoga classes, arts and cultural activities and field trips, all focused on encouraging the all-important positive mental attitude toward the aging process.  

“Scientists are discovering something very peculiar about aging: How we feel about getting old matters. A lot. In test after test, researchers are finding that if we think about getting older in terms of decline or disability, our health likely will suffer. If, on the other hand, we see aging in terms of opportunity and growth, our bodies respond in kind.” —Anne Tergesen from “To Age Well, Change How You Feel About Aging.”(see How You Feel About Aging)

One yoga tool that Norma has learned in her yoga class is Hansi mudra, gesture of the Inner Smile. It can be helpful in developing and sustaining a positive attitude. The word ‘Hansi” refers to smiling and laughter and is thought to direct the breath into the upper chest, neck and head, cultivating an experience of joy, lightness and the unfolding of positive qualities. Norma regularly practices this. 

Instructions:

1. In your favorite seated position, with both hands, curl your index, middle, and ring fingers in so the tips of the fingers touch the tips of the thumbs.
2. Extend your little fingers straight out.
3. Rest the backs of your hands on the thighs or knees, or hold your hands by the sides of the body with the little fingers pointing upward (this option works well if you choose to do the mudra in a standing position).
4. Relax your shoulders back and down, and maintain your spine in its natural curves.
5. Hold for 5 to 10 breaths, or as long as you’re comfortable.  

Principle Three: Interventions such as fitness programs combining strength and flexibility along with an engaged lifestyle can apparently reduce and even reverse cognitive and neural decline. 

Norma’s relationship to the third principle of the Forth Age demonstrates that it’s never too late to begin a yoga practice. Some years ago, yoga was offered to residents of her community but she didn’t pursue it because it conflicted with her water aerobics class. That changed about two years ago, and she now attends yoga classes twice a week. She says she committed to attending the yoga classes after the first one: 

“Classes are like a relief or escape from everyday worries. Eyes closed, soft music and pleasant vocal instructions are most welcome and soothing. I feel my benefits from yoga fall into a spiritual category. It’s hard to explain the feeling. I somehow relate it to the release of an anchor freeing a vessel to be seaborne.” 

That last line, “I somehow relate it to the release of an anchor freeing a vessel to be seaborne” is an insightful metaphor, and it would not be surprising to see it pop up in one of her new poems!

She finds the yoga stretches rewarding and says, "I feel I can credit yoga classes to my new-found ability to easily bend down and touch the floor."

In addition to her twice-weekly yoga classes, Norma is creative and engaged with life, her family, and her community. She concentrates on keeping her mind active and her attitude positive. She writes poetry, stories, and plays. Her apartment is filled with books, family photos, and binders of her writing. Her attitude is also apparent in how she dresses and carries herself. Her hair, clothes, and jewelry all give the impression of someone who practices self-care and expresses herself in ways to positively influence her aging process. She is a shining example of an active Fourth Age Yogi.

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Old Age Vision Problems

With time, old age vision problems such as blurred or double vision, colour or night blindness, dry or watery eyes, redness or swelling of an eye are experienced by many. The following are brief descriptions of just some of the afflictions.

Presbyopia

This is the loss of the ability to see close objects, a normal effect of the aging process. Closer objects appear blurred due to the aging and hardening of the lens, usually occurring after the age of 40. Glasses help to correct the defect and a vitamin rich diet can prevent macular degeneration or a worsening of the problem.

Cataracts

These are cloudy spots that develop in the eye lenses with age, resulting in blurred vision. If the cataracts grow, they can cause pain and redness and may lead to a significant reduction in vision. The problem is normally corrected by cataract surgery.

Glaucoma

This is the result of too much fluid pressure within the eye, which can result in total vision loss if not treated swiftly. Fluid pressure inside the eye increases when the watery fluid between the cornea and the lens gets blocked. Eye drops, lasers or surgery may be the treatment options used.

Floaters

Floaters are one of the commonest vision problems due to aging. They are usually noticeable as small specks or cobweb type shapes that may disappear naturally, or risky surgery may be performed, with varying results.

Dry Eyes

Dryness is experienced when the tear glands malfunction, resulting in an itching or burning sensation. Women are more susceptible to the problem. Eye drops or ointments may be prescribed, but more severe bouts may require the use of special contact lenses.

Watery Eyes

Caused by constant tearing, that may be due to light, wind or temperature sensitivity. Goggles may prevent irritation but excessive tearing may be caused by an eye infection or blocked tear glands, so it is essential to seek medical advice.

Retinal Disorders

Regular check ups are the way to identify age-related retinal problems. A detached retina is a serious condition that requires immediate attention. A sudden increase in eye floaters or flashes should be the trigger to take professional advice.

This list is by no means exhaustive, but it is clear that eye care is vital, particularly with aging. A healthy diet and regular checkups can help prevent old age vision problems.

Eye problems or eye pain should never be neglected.

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